These days, fiber seems to be the nutrient on everybody’s mind. Google trends show that searches for “dietary fiber” have nearly quadrupled over the last five years, and more and more mainstream media publications are covering this vital nutrient. Every time fiber is mentioned, whole grains soon follow. With good reason—whole grains are one of the leading natural sources for dietary fiber, and are an affordable, delicious way to increase your fiber consumption. While whole grains can be wrongly perceived as expensive, brown rice, corn, and whole grain pastas are among the most cost-effective options for increasing under-consumed nutrients (like fiber) in the USA. Whole grains like bulgur wheat, barley, rye, wheat, and oats are fiber powerhouses, with at least 10% of the grain made up of fiber, making these excellent options for those looking to boost their fiber intake. Just ½ cup of uncooked barley of provides 16g of fiber, or half the daily recommendation!

High consumption of fiber is associated with significantly decreased risk of non-communicable diseases and all-cause mortality, with whole grains playing a central role in delivering the protective benefit of fiber. In fact, the Global Burdens of Disease Study reported that low whole grain consumption is the leading dietary risk factor for disability adjusted life years (DALYs) and the second highest dietary risk factor for mortality (after high sodium consumption).

Fiber and carbohydrates can be misunderstood, with negative perceptions of carbs clouding public knowledge of their health benefits. Refined grains do not have to be the default, and the simple choice of whole grains at the grocery store can make a huge positive change in health outcomes and cost savings. There is certainly room for market growth of whole grain products through the emphasis on fiber; in an analysis of packaged food purchases at U.S. grocery stores, only 7.9% contained whole grain ingredients. It also showed that when purchasing grains, Americans chose refined grains 84% of the time. This can help explain why we struggle to eat enough fiber, since when a grain is refined, it strips away almost all the fiber that occurs naturally in the bran. Despite all the evidence for its health, only 7% of Americans are meeting the fiber recommendations, while often exceeding protein recommendations. With an overwhelming majority of Americans reporting they want to eat more whole grains, this renewed emphasis on fiber can help us get there.

Fiber is our friend! Eating enough fiber is associated with decreased risk for cardiovascular disease, colorectal cancers, and gives the immune system a boost through helping our gut microbiome flourish. Research is also indicating that the source of dietary fiber is important, with “some studies suggesting that fiber from whole grains may be especially beneficial for lowering the risk of cardiovascular disease.” With nearly half of Americans having some form of heart disease, it is currently the leading cause of death in America. Increasing our fiber intake through regularly eating whole grains is an easy way to make a meaningful difference in our long-term health. 

A simple way to increase your fiber intake is through the straightforward advice “make half your grains whole.” During your day, incorporate high fiber, whole grain options through snacking on popcorn or whole grain crackers, or try a Bulgur Wheat Salad for lunch.